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Happy Thanksgiving Everyone!!!

Back to work on Tuesday!

MetCon

In Teams of 2 Complete For Time:

12 Rounds of:

“Cindy”

5 Pullups

10 Pushups

15 Air Squats

12 Rounds of:

“Dumbbell Cindy”

5 DB Bent Rows (35/50#)

10 DB Chest Press (20/35#)

15 DB Front Squat (10/25#)

12 Rounds of:

“Barbell Cindy”

5 Bent Over Rows (75/115#)

10 Bench Press (65/95#)

15 Front Squat (55/75#)

*Partner 1 Performs 2 Rounds

*Partner 2 Rides Assault Bike (Active Rest)

[50 Minute Time Cap]

Strength

Superset 4 Sets (Ascending Weight) of:

3 Rack Pulls

5/Side SL BB Bent Row

10 DB Between Bench Squat

MetCon

3 Rounds For Time of:

21 Deadlifts (155/225#)

15 HSPU

9 Box Hops (24/30″)

3 Rope Climbs

Lift

i) EMOTM 10 Minutes of:

3 Tall Cleans

ii) Block Muscle Cleans 3-3-3 (Ascending)

iii) Block Power Cleans 2-2-2 (Ascending)

iv) Block Squat Cleans 1-1-1-1-1 (Ascending)

Strength

Back Squat 3×[4/5] (Across)

Lift

3 Sets (Across) of:

Push Press [2/3] + Split Jerk [2/3]

MetCon

5 Rounds For Time of:

250m Row

10 Burpee Over Rower

[15 Minute Time Cap]